4 Rounds
6/6 single leg DL
(RX: can use double KB)
10 seesaw press

B) 4 RFT
10 double KB front squat 2x@20/12
10 gorilla row 2x@24/16
6 burpee KB box over @50cm 1x@24/16

(burpee - clean from ground - box over)

Timecap: 12’

C) Core:
5/5 windmill
10 double KB overhead sit up

For time:

2 rounds:

40 cal ski
30 t2b
20 deadlift
30 single leg v-ups
40 cal row

@120

4 rounds:

500m row
4 power clean + jerk @75%
- 1min rest

Gymnastics

Warm up

2 rounds of

30 sec singles
10 active 2 passive
30 sec high singles
10 scapula pull
30 sec fast singles
20 rubberband pull apart
30 sec DU practice
10 kips

Gymnastics for quality
30min

Concentrate on bar approach and minimum amount of kipping swing before rep.

ADVANCE
Ring/Bar muscle-up baisics

INTERMEDIATE
Butterfly pullups/C2B

BEGINNER
Kipping, K3E, T2B

WOD
AMRAP 6min
YGIG

30 DUs
1 RMu/BMu

Scale as needed

10 rounds for time of

• 7/10-calorie Echo bike
• 1 legless rope climb to 15 feet

C&J

A) WU EMOM5:

• 1 Muscle Clean + 1 Hang PC + 1 Split Jerk

B) 3x3 Seated High Box Jump

C) E2MOM X6-8:

• 1 Clean Pull + 1 Hang PC + 1 Split Jerk (Build Up) (start @75% from 1rm c&j)

D) Clean Pull 3x3 (Floating)
*älä anna tangon koskea lattiaa toistojen välissä

Sprint Intervals

E4MOM X4:

• 8 Cal Echo (fast)
• 20m Sled Push (light and fast)

Gymnastics

EMOM 16:

1) 2-4 Rope Climb
2) 45s Ski Erg (@vk)
3) 20m HSW
4) 45s Ski (@pk)

Strength:
A) 4 Rounds:

• 4-6 Rope Pull Up R -rest 30s-
• 4-6 Rope Pull Up L -rest 1min-

B) 4 Rounds:

• 8-10 Parallette Dip -rest 1min-
• 15-20 Push Up -rest 1min-

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Partner workout
3 rounds for time
400m run (200-200m)
30-20-10
double dumbbell thrusters (2x22,5/15 kg)
burpee box jump overs (60/50 cm)

(Time cap: 17 min.)

rest 3 min.

3 rounds for time
400m run (200m-200m)
10-20-30
target burpees
alternating dumbbell snatches (20-40-60 total) @22,5/15kg
(Time cap: 17 min.)

20 rounds of
- 5 pull ups
- 10 push ups
- 15 air squats

In 12 minutes
5x(1 Devil’s Clean + 1 Front squat) LEFT
5x(1 Devil’s Clean + 1 Front squat) LEFT
@22,5/15kg
After each set :
10-20-30-40-50…etc..Double under

Rest 3 mins

In 10 minutes
5x(1 Front rack Dumbell lunge + 1 Push Press) LEFT
5x(1 Front rack Dumbell lunge + 1 Push Press) RIGHT
After each set :
2x10m - 4x10m - 6x10m - 8x10m - 10x10m…
Shuttle run

Rest 3 minutes

In 8 minutes
5x Devil’s press LEFT
5x Devil’s press RIGHT
10-20-30-40-50…
Alt. V-up (total reps)